MOBILITY & WARM UP
300-250-200-150-100 Meter Row
After each set:
10 Hollow Body Rocks
10 Superman
2 Inchworms
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats
SKILLS & SPECIFIC WARM UP Thrusters – Pull Ups 2 Rounds Not For Time rest 1/2 min between 250 mt Row 10 Thrusters 5 Pull Ups
CONDITIONING
“JACKIE”*
For Time:
1000mt Row
50 Thruster #20/15
30 Pull Ups
*compare to 07.02.20
MOBILITY & WARM UP
10 Minutes For Quality
30 Single Unders
15 AbMat Sit-ups
30 Double Unders
10 Plate Overhead Squats #15/5
SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat
CONDITIONING
“NANCY”
5 Rounds For Time
400 mt Run
15 Overhead Squats #43/30
– Beginner: 17-20+ minutes
– Intermediate: 13-16 minutes
– Advanced: 10-12 minutes
– Elite: <9 minutes
PENALTY 50 BURPEES
MOBILITY & WARM UP
3 Rounds, Not for Time:
250 mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
SKILLS & SPECIFIC WARM UP
DEADLIFT-HSPU
CONDITIONING
“DIANE”
For Time:
21-15-9
Deadlift #102-70
Hand Stand Push Ups
COMPARE TO 11-02-20
MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups
Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups
Round 3 – Speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Up
CONDITIONING
“FRAN”*
21-15-9:
Thrusters
Pull-Ups
Rx – 43/30
*compare to 23.08.19
Read MoreONLY ONE SESSION TODAY AT 10.30 FOR BEGINNERS & INTERMEDIATE, TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS
TODAY YOUR BOX CLOSES AT 12
MOBILITY & WARM UP
2 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Snatch Warm Up
CONDITIONING
“KARABEL”
FOR TIME:
10 Rounds for time:
3 Power Snatch #61/43
15 Wall Ball shot #9/6
MOBILITY&WARM UP
10′ Banded stretch; Then:
Alternating OTM x 12 (2 Rounds):
Minute 1 – :100 mt Run
Minute 2 – :40s Alternating Samson Stretches
Minute 3 – :100 mt Run
Minute 4 – :40s Warrior Squats
Minute 5 – :100 mt Run
Minute 6 – :40s Wall Squats
SKILLS & SPECIFIC WARM UP
Kipping Pull Ups – Kb Swing
2 Rounds, Rest 1-2 min
200 mt Run + 10 Russian Swing + 4 Pull Ups
CONDITIONING
“HELEN”*
3 Rounds For Time
400 meter Run
21 Kettlebell Swings #24/16
12 Pull-Ups
*compare to 16.11.18
MOBILITY & WARM UP
2 Rounds, Not for Time:
250 mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
150 mt Row
30sec Cossack Squat
30sec Warrior Squat
5 Waiter Squats (each side)
2 rounds on Empty barbell rest 1′
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 deadlift (behind the neck)
5 Frint Squat
KILLS & SPECIFIC WARM UP
CLEAN – Ring Dips
CONDITIONING
For Time:
21-15-9 Reps
Squat Cleans (61/43 lb)
Ring Dips
Good Times for “Elizabeth”
– Beginner: 11-14 minutes
– Intermediate: 8-10 minutes
– Advanced: 5-7 minutes
– Elite: <5 minutes
BEGINNER & INTERMEDIATEDAY OFF!!!
ADVANCED-COMPETITORSTRAIN AT 13.30
MOBILITY & WARM UP 21-15-9:Calorie RowHollow Rocks Double-Unders (75-50-25) Superman Rocks After each round, complete the below mobility: After the 21 – 30s Spiderman and Reach After the 15 – 30s Walkouts After the 9 – 30s Reverse Samson
SKILLS & SPECIFIC WARM UP Barbell WarmupWith an empty barbell: 5 Good Mornings5 Behind the Neck Presses 5 Behind the Neck Push Presses 5 Stiff Legged Deadlifts 5 Hang Muscle Clean5 Behind the Neck Push Jerks
2 Rounds, building through our loadings for the workout: 1 Rounds of Bear Complex 250 mt Row 1 Round of Cindy Following, rest 3:00, and begin.
CONDITIONING “Li Zuffiatelli” For Time3 Rounds of Bear Complex Complete 3 times for 5 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Directly into…1,000 Row Directly into… 5 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Squats Increasing the weight and resting less as needed between each round of bear complex.
MOBILITY & WARM UP
Rotating Stations Every 2:00, for 18:00 (2 Rounds):
1 – Calorie Row in 1’45”
2 – 3 Russian Baby Makers, Slow Walkouts, Spidermans
3 – 24/17 Calorie Assault Bike
4 – 3 Scap Retractions+1-2 Strict Pull-Ups+5 Wall Squats
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
Snatch Barbell Warmup (empty barbell)
5 Good Mornings + 5 Elbow Rotations
5 Back Squats + 5 Hang Muscle Snatch
5 Stiff-Legged Deadlifts Snatch Grip + 5 Overhead Squats
3 Power Snatch + 3 Hang Squat Snatch + 3 Squat Snatch
CONDITIONING
“Thirty Days in November, with April… ”
For Time
30 Double Unders
30 Box Jumps Over #60/50
30 Power Clean #35/25
30 Cal Row
30 Hand Release Push Ups
30 Shoulder To Overhead #35/25
30 Double Unders
30 Toe To Bar
30 Alternate Kb Snatch #24/16
30 Cal Row
30 Burpees
30 Power Snatches #35/25
Time Cap 30 minutes
MOBILITY & WARM UP
10′ stretch & trigger point around trouble area: then
20 Active downward dog / alternate toe touch
20 Standing leg swing (front) each leg
30 Sec Right leg cadence drill
30 Sec Running skips or assisted kneelift
15 Lateral Squat ( landing left)
30 Sec Standing leg swing ( across)
30 Sec Left leg cadence drill
30 Sec Running skipsbor assisted knee lift
15 Lateral squat (landing right)
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
30 Sec Skip x 20-30″
20 Walking lunges combo 10 hands btn- 10 arms circle
SKILLS
Pose Running – Row
CONDITIONING
“…And Burns Some Calories”
For Time
Partner WOD
While A Run, B, Row.
400m Run, Max Calorie Row
400m Run, Max Calorie Row
400m Run, Max Row
Directly into…
4×250 mt Row Rest 30″
Directly into…
400m Run, Max Cal Bike Erg*
400m Run,Max Calorie Bike Erg*
400m Run, Max Calorie Bike Erg*
*Athlete’s choice for bike – Assault Bike, Erg Bike, or Schwinn.
